Having an occasional sleepless night is normal. We have all been through this. Staring at the ceiling all night with hundreds of thoughts swirling around in our mind, feeling frustrated because we cannot fall asleep and tomorrow is a big day. However, if this becomes a regular occurrence, it can affect every aspect of our life. If you are suffering from insomnia, here are some natural remedies that will help you win this battle.
You have probably already heard of this, but the blue light that is emitted by electronic devices such as tablets, laptops, smartphones, even digital clocks, can disrupt your sleep pattern. In order to improve the quality of your sleep, you should reduce screen time several hours before going to bed. Not only does this light hurt your eyes, but it is also a reminder of everything you have to finish the next day, which can make you anxious and cause insomnia.
In addition, try to resist the urge to check the time every few minutes if you cannot sleep. This will only make things worse. Instead, read a book for a little while or drink a cup of decaf tea.
Furthermore, if you are sleep deprived, you should try to make up for that with short naps. Keep in mind that you shouldn’t nap later in the day because that can further disturb your sleep pattern. Also, they shouldn’t be longer than 20 minutes. If you sleep for an hour during the day, you will probably feel groggy and more tired than you were before.
What’s more, if you don’t have time for a nap, then you should go to bed earlier in the evening instead of sleeping late. We all tend to make this mistake. We cannot wait for the weekend, to sleep in on a Sunday morning. Not only will you lose free time that is precious for many working people today, but you will also not be able to go to bed the next night at the usual time.
Which brings us to our next point, in order to regulate your sleep, you should try to go to bed at night and get up in the morning at the same time. By arranging the schedule and sticking to it, you will help your circadian rhythm. You will fall asleep quickly at night and wake up easier in the morning. This might be challenging in the beginning, but after some time you will realize how beneficial it is for you.
Another obvious advice we have got for you is to avoid caffeine later during the day and in the evening. If you haven’t had a good night’s sleep, you won’t have a choice but to rely on coffee to get you through the day. However, drinking too much coffee can actually lead to another sleepless night, and then you are trapped in a vicious circle. If you don’t require that energy boost, our advice is to avoid drinking too much coffee late in the afternoon.
Additionally, regular physical activity is a great way to battle insomnia. Not only is it good for your entire body and mind, but it will also help you get a good night’s sleep. However, be careful. You should not go to the gym in the evening, because after the training session you will feel energized and the sleep will be the last thing on your mind. Instead, turn to yoga and meditation. It will reduce stress levels and help you relax.
Finally, if you have been dealing with the problem for a longer period of time, and none of these tips helped you sleep better, then you should schedule a doctor’s appointment. Since insomnia can be a symptom of numerous disorders, it is better to be safe than sorry. Have an open conversation with your physician and he will probably prescribe you medication such as Ativan (you can read more about it on www.healthline.com) that will help you sleep better.
All in all, as you can see, there are many things that you can try if you are suffering from insomnia, and surely some of these will help you rest.